How much sugar is in pineapple? What are unsweetened fruits? List G

An integral part of a balanced diet is plant food. Experts regularly develop therapeutic or dietary nutritional methods based on vegetables and fruits to help people solve health problems, overweight or just lead healthy image life. Greater preference is given to vegetables, since they, in addition to containing many vitamins and microelements, are rich in fiber and for the most part do not contain too much sugar.

What you need to know about sugar: benefits and harms

Why does the body need sugar? This is the body's fuel - a source of energy for full-fledged work brain and muscles. It is impossible to completely replace it with anything. In addition, sugar is the safest and most accessible antidepressant today. It has also been noticed that lovers of sweets are less likely to suffer from arthritis. Sugar can improve the functioning of the spleen and liver and prevent thrombosis, since thanks to it blood vessels are less likely to be affected by plaques.

Benefit is benefit, but you need to know moderation in everything.

WHO recommends consuming no more than 50 g of sugar or 12.5 teaspoons per day. This norm includes not only the sugar that everyone is used to adding to tea or coffee, but also the sugar that enters the body with various products food: vegetables, fruits, drinks, salads, baked goods, canned food...

Sugar is everywhere, even in “unsweetened” foods. Therefore, it is difficult to control its quantity.

With excess sugar consumption, caries is not the most terrible consequence. Hypertension, diabetes, sclerosis, and cancer can also be caused by too sweet a life. Suffering the immune system, obesity appears, skin aging accelerates (collagen is destroyed) and internal organs, the assimilation of such valuable substances and vitamins such as A, C, B12, calcium, folic acid, phosphorus, iron, chromium.

Sugar in vegetables

To eat or not to eat? On the one hand, sugar can cause so much harm, but on the other hand, it is vital for the body for the balanced development and functioning of the body. It’s in vain that those with a sweet tooth were happy about its benefits, because we're talking about more about natural sugar, and not contained in sugar bowls and candies. Since it is so important, it means that nature itself should have taken care of providing humans with an energy source. Natural sugar in different quantities present in all vegetables.

How is sugar in raw vegetables digested?

Nutritionists all over the world say: “Eat more vegetables.” Vegetables are generally a storehouse of various useful substances. Organic natural sugar contained in vegetables is converted through the metabolic process into glucose, which is absorbed into the blood and then delivered to the body's tissues. When there is excess glucose in the blood, the pancreas produces insulin to reduce its concentration. The regular and abundant presence of glucose makes the body resistant to insulin, which is unsafe for the body. Sugars in vegetables are usually contained in small and medium quantities and are absorbed slowly due to fiber. If you don't use raw vegetables kilograms, then there will be no harm from “vegetable sugar”.

How is sugar digested in cooked vegetables?

However, this is not the case with vegetables cooked on the stove. Nature has created everything harmoniously: fiber (thanks to it, vegetables are crunchy and hard) regulates the absorption of carbohydrates and, accordingly, sugar, speeds up metabolism, and prevents the level of glucose in the blood from rising sharply. But during cooking, frying, stewing, fiber is destroyed (vegetables become soft and do not crunch), glucose freely penetrates into the blood, and insulin, trying to help the body, turns it mainly into fat. This is how a person, wanting to eat vegetables that are both healthy and tasty at the same time, does the opposite and successfully gains fat.

Glycemic index of vegetables

It is unlikely that people will ever stop processing vegetables, and they don’t need to. Indeed, for all vegetables, and for other products, there is such an indicator as glycemic index(GI). GI measures the rate at which carbohydrates are converted into sugar in the body. The lower it is, the slower the absorption of sugar into the blood occurs.

High sugar content in vegetables does not always mean high GI.

For example, for raw beets it is 30 (rather low), for boiled beets it is already 65 (high), and beets contain quite a lot of sugar. U white cabbage in any form (boiled, pickled, raw) GI is 15.

Therefore, the main principle in rationalizing the consumption of vegetables should be a comparison of their sugar and GI content in raw or processed form. If both indicators are high, then you should not lean on the fruits; when one of the indicators is much lower than the other, you don’t have to limit yourself too much. Well, if there is little sugar and the GI is low, you can eat as much as you like.

Vegetables with low sugar content (up to 2 g per 100 g of fruit):

Artichoke – 0.9 g.
Broccoli – 1.7 g.
Potatoes – 1.3 g.
Cilantro – 0.9 g.
Chinese cabbage Petsai – 1.4 g.
Chinese cabbage Pak-choi – 1.2 g.
Ginger root – 1.7 g.
Lettuce – from 0.5 to 2 g.
Cucumbers – 1.5 g.
Parsley 0.9 g.
Radish – 1.9 g.
Turnip – 0.8 g.
Arugula – 2 g.
Celery 1.8 g.
Asparagus – 1.9 g.
Pumpkin – 1.4 g.
Garlic – 1 g.
Spinach – 0.4 g.

Vegetables with average sugar content (2.1-4 g per 100 g of fruit):

Eggplant – 3.2 g.
Brussels sprouts – 2.2 g.
Green onions – 2.3 g.
Zucchini – 2.2 g.
Red cabbage – 3.8 g.
Sweet pepper – from 2.4 to 4 g.
Tomato – 3.5 g.
Savoy cabbage – 2.3 g.
Beans – 3 g.
Sorrel – 2.3 g.

Vegetables with a high sugar content (from 4.1 g per 100 g of fruit):

Rutabaga – 4.5 g.
Peas – 5.6 g.
White cabbage - 4.8 g.
Cauliflower – 4.5 g.
Corn – 6.3 g.
Onions – 7 g.
Leek – 3.9 g.
Carrots – 6.5 g.
Paprika – 10 g.
Chili pepper red - 5.3 g.
Cherry tomato sour - 8.5 g.
Cherry tomato sweet - 12.8 g.
Beetroot – 8 g.
Green beans – 5 g.

Vegetables are definitely the healthiest products on the table. But vegetables are different, while some can be eaten as much as you like in any form, while others require a certain dosage and preparation in order to avoid excess sugar. It is important to learn a few principles of a vegetable diet:

Almost all vegetables in their raw form are useful; you can quickly get enough of them without having time to eat “extra sugar,” so it’s worth revising some recipes and minimizing heat treatment.
There is no need to be afraid of sugar in vegetables, because it is a natural source of energy for life. You just can’t stock up on this energy (sugar) for future use; it will be very difficult to get rid of it.
Fiber, in addition to being beneficial for the gastrointestinal tract in itself, slows down the absorption of sugar, that is, it reduces the GI. It is worth choosing vegetables rich in it.
The sugar content of vegetables and GI are not the same thing. You should compare these indicators and limit your vegetable intake if both indicators are high.
If you have any diseases in the treatment of which a diet with high/low sugar content is important, you should consult your doctor.

We need to change our approach to rational nutrition, search and create by yourself " healthy recipes» vegetable dishes, then life will be longer, healthier and happier.

Text: Karina Sembe

In summer, cakes and chocolate fade into the background- fresh seasonal fruits finally appear: strawberries give way to apricots, then comes the turn of peaches and raspberries, and by the end of summer - the period of grapes, watermelons and melons. Oddly enough, all this time many supporters healthy eating they fight the desire to eat ripe fruits, seeing them as pure carbohydrates. Let's understand how the sugar contained in fruits differs from refined sugar and products with added sweeteners, and find out the place of fruits in a balanced diet.

It is extremely difficult to eat the amount of fruit in one sitting,
sugar content equal to a milk chocolate bar

Sugar, contained in berries and fruits and making up the lion's share of them energy value is called fructose. This is a close relative of glucose: they have the same chemical formula C6H12O6. Our cells can use both to obtain energy. Although fructose tastes twice as sweet as glucose, both contain 4 calories per gram. From these two monosaccharides, sucrose is formed - in other words, sugar - and in the body it again breaks down into glucose and fructose.

In a chemical sense, there is no difference between “natural” and “artificial” fructose: their molecules are absolutely indistinguishable, have the same properties and behave identically in the human body. In industry, fructose is mainly produced by isomerizing glucose using enzymes. “Natural” fructose, which is found in fruits and vegetables, is formed in cells according to the same principle. Unlike glucose, fructose is absorbed by the intestine rather slowly, but is broken down much faster. Some of the fructose is converted into glucose, which only slightly increases blood sugar levels. Fructose is almost completely absorbed by liver cells, quickly turning into free fatty acids.

Everyone for whom it is important balanced diet, have long learned that, say, corn syrup or sugar are not healthy sweeteners, but the reason is not that corn syrup contains industrially produced fructose, and sugar is a disaccharide. It's mostly a matter of quantity: consuming the same amount of "natural" fructose in the form of fruit will have the same effect. As we have found out, fructose is converted into fat much faster than glucose, and in large quantities can significantly increase the level of triglycerides (fats) in the body. At the same time, of course, it is extremely difficult to eat in one sitting an amount of fruit that is equal in sugar content to a bar of milk chocolate and in calorie content to three Old Fashioned cocktails.

The concentration of naturally occurring sugar in fruits is significantly lower than in processed foods with added sugar. In addition, often even bread or sour cream producers cannot do without sweeteners, so it is important to pay attention to the composition. As you know, excess sugar entering the body can cause fatigue and apathy, and over time lead to tooth loss, obesity and possibly osteoporosis. Since the issue is not the origin of sugar, but its concentration, this applies not only to refined table sugar, but also to its supposedly “dietary” substitutes, as well as maple syrup, molasses and honey. The amount of sucrose, glucose, fructose, dextrose, maltose and other highly concentrated “-oses” used in the production of beverages, confectionery and baking, it makes sense to limit.

The American Heart Association recommends
no more than 6 teaspoons added sugar
per day for women

Of course, fruits are not all glucose: they consist of water, fiber and a number of useful vitamins and microelements, which makes them an important part healthy diet. Many fruits contain phenols, antioxidants that may reduce the risk of heart disease, cancer, and other diseases thought to be related to free radical exposure. Antioxidants gain unpaired electrons in the outer electron shell free radical and remove it from the body.

Therefore, moderate consumption of fruits has unconditional benefits - it remains to find out that very “measure”. The American Heart Association is more than democratic in this sense and recommends no more than 100 kcal (24 g, or 6 teaspoons) of added sugar per day for women and no more than 150 kcal (36 g, or 9 teaspoons) for men. On the other hand, just one glass of sweet sparkling water can contain more than 8 teaspoons of sugar, so exceeding the norm is not a tricky matter. ABOUT permissible quantity The Association is silent about “natural” sugar.

There are recommendations on the Internet according to which women aged 19 to 30 years are supposed to eat about two glasses of fruits and berries per day (that is, 400–500 g). Firstly, it is unknown what grounds such sexual and age restrictions, Secondly, required amount fruits directly depends on which fruits you prefer: two glasses of bananas can contain about 35 g of sugar, or even more, while the same amount of strawberries can contain up to 20 g.

Many trainers and fitness bloggers adhere to the attitude: “Fruits - only in the first half of the day.” Dietitians on this score different opinions. Some believe that it is best to snack on fruits during the day and limit their consumption in the evening, others argue that in the morning and in the first half of the day our body is configured mainly to process proteins and fats, and in the late afternoon it copes better with carbohydrates, so time fruit comes after lunch. A study published in the American Journal of Physiology showed that the maximum level of insulin production after a meal does not depend on the time of day, which means, contrary to popular belief, there is no need to fear a prolonged “insulin reaction” after eating fruit at night. In any case, in order not to get bogged down in all the variety of tips and recommendations until the end of the summer season, it is best to rely on your own feelings and enjoy juicy fruits and berries, observing the measure.

Fruits are an important part healthy diet. They are rich in fiber, antioxidants and other phytochemicals that are beneficial to the body.

Unlike many other foods, fruits are not only rich in sugar, but also nutrients, which give the body a feeling of fullness and help slow down the absorption of sugar.

Thus, energy is accumulated in the body for a long time. However, big problem For modern man is that he consumes too much sugar, including from fruit.

Why sugar is bad

Stress causes many people to turn to sweets various types, with which they want to calm the reeling nervous system. But the use is too large quantity sugar causes the development of obesity, diabetes of the first and second types and many other diseases. Sugar is often called the “white death”. Sugar harms the functioning of the cardiovascular system. It contributes to poor circulation and leads to heart attacks and strokes.

People suffering from diabetes mellitus allergic reactions, and those who decide to get rid of excess body fat should know which fruits contain less sugar.

Fruits: Where is the most sugar?

When it comes to fruits, some are considered healthier than others due to their reduced level sugar in them. Both dried fruits and concentrated fruit juices contain a large number of sugar, so eating fresh fruit is beneficial.

If you like to eat fruits that are low in sucrose, this will help reduce your overall sugar intake.

To fruits with low content sugar (up to 3.99 g per 100 g of fruit) include:

Avocado – 0.66 g. One raw fruit contains up to 1 g of sugar.
Lime – 1.69 g. An average lime weighs about 100 grams, so its sugar content is 1.69 g.
Lemon – 2.5 g. A small lemon contains only 1.5–2 g of sugar.
Sea buckthorn – 3.2 g. In a full glass 5.12 g.
Lime, raspberries and blueberries contain little sugar.

Fruits containing sugar in small quantities (4–7.99 g per 100 g of fruit):

Cherry plum – 4.5 g. Medium fruit contains about 1 g of sugar.
Watermelon - 6.2 g. A cup of watermelon pulp contains 9.2 g.
Blackberries - 4.9 g. A full glass contains 9.31 g of sugar.
Strawberries – 6.2 g. In a full glass fresh berries 12.4 g sugar.
Strawberries - 4.66 g. A glass of its aromatic fresh berries contains 7-8 g of sugar, and frozen berries - 10.
Cranberry – 4.04 g. A cup of fresh cranberries contains slightly less than 5 g of sugar, and a cup of dried cranberries contains more than 70 g.
Raspberries – 5.7 g. A glass of berries average size contains 10.26 g of sugar.
Nectarines – 7.89 g. A medium-sized nectarine contains 11.83 g of sugar.
Papaya – 5.9 g. A glass of diced fruit contains only 8 g of sugar, and already in a glass of fruit puree there are 14 g of sweet substance.
Wild forest rowan – 5.5 g. In a full glass 8.8 g.
White and red currants - 7.37 g. A glass of fresh berries contains 12.9 g of sugar.
Blueberries - 4.88 g. A full glass of blueberries contains 8.8 g of sugar.

Fruits with average sugar content (8–11.99 g per 100 g of fruit):

Apricot – 9.24 g. A small apricot contains 2.3 g of sugar.
Quince 8.9 g. One small juicy fruit contains 22.25 g of sugar.
Pineapple – 9.26 g. Pineapple contains quite a lot of natural sugar - up to 16 g per glass.
Oranges – 9.35 g. Without peel, a medium-sized orange contains 14 g of sugar.
Lingonberries - 8 g. In a glass full to the brim 11.2 g.
Blueberries – 9.96 g. In a glass there are 19 g of sugar.
Pears – 9.8 g. 13.23 g contains one ripe fruit.
Grapefruit - 6.89 g. Citrus without peel contains 25.5 g of sugar.
Guava – 8.9 g. One average fruit contains 25.8 g.
Melon – 8.12 g. A medium-sized melon without peel contains about 80 g of sugar.
Kiwi – 8.99 g. The average fruit contains 5.4 g of sugar.
Clementine – 9.2 g. One small fruit without peel contains 4.14 g of sugar.
Gooseberries - 8.1 g. A full glass contains 19.11 g of sugar.
Kumquat – 9.36 g. The medium-sized fruit contains about 5 g of sugar.
Tangerines - 10.58 g. An average tangerine without peel is 10.5 g.
Passion fruit – 11.2 g. The average fruit contains 7.8 g of sugar.
Peaches – 8.39 g. One small peach contains 7.5 g of sugar.
Chokeberry - 8.5 g. In a glass 13.6 g
Plums - 9.92 g. One berry contains 2.9-3.4 g of sugar.
Black currant – 8 g. In a full glass 12.4 g.
Apples - 10.39 g. An average apple contains 19 g of the sweet substance, and a cup of diced fruit contains 11-13. Green varieties contain less sugar than red varieties.

Fruits with high content sugar (from 12 g per 100 g of fruit) is considered:

Bananas – 12.23 g. A ripe banana contains 12 g of sugar.
Grapes – 16, 25 g. The sugar content in a glass of grapes is 29 grams.
Cherries, sweet cherries – 11.5 g. A glass of cherries contains on average 18–29 g of sweet substance, and sour varieties 9–12 g.
Pomegranate – 16.57 g. Pomegranate seeds contain 41.4 g of sugar.
Raisins – 65.8 g. One full glass contains 125 g of sweet substance.
Figs – 16 g. A cup of raw figs contains 20 g of sugar, while dried figs contain much more.
Persimmon – 12.53 g. 28.8 g of sugar in one persimmon.
Mango - 14.8 g. Whole fruit contains 35 g of sugar, and a cup of crushed 28 g.
Lychee – 15 g. A small cup of berries contains about 20 grams of sugar.
Dates – 69.2 g. A medium-sized pitted date contains 10.38 g of sugar.

If you have any diseases, for example, diabetes, you should consult your doctor regarding the number and types of fruits. Also, do not forget about division daily dose per serving. It is better to eat 100–150 g in parts throughout the day, rather than load up on it in one sitting. They can be consumed before the main meal, after it and during breaks as a snack. Anyway beneficial features fruits and berries will not remain idle in the body and will bring benefits, but only if you observe the measure.

There are no foods in nature that contain no calories at all. This fully applies to fruits and vegetables. From them we get carbohydrates from glucose and fructose. The calorie content of a particular type of fruit depends on the amount of sugar - fructose, glucose and sucrose. Natural sugar contained in fruits provides the human body with energy.

For people suffering from certain diseases, such as diabetes, as well as for those who want to get rid of excess weight, it is very important to know which fruits have less sugar. We will answer this question on the pages of the website www.site.

But this natural sugar has many more health benefits than a sweet cake or sweet bun. Natural sugar helps improve the condition of kidney disease, diabetes mellitus. Eating fruit reduces levels bad cholesterol in the blood, so fruits and berries are excellent prophylactic diseases of hypertension, stroke, oncological diseases. These products also contain a large amount of antioxidants, which help cleanse the body and improve immunity.

They do not apply to high-calorie foods, but you should not use them more than 3 times throughout the day. Still, the content of sweet substances in them is quite high. Calculate your healthy sugar intake throughout the day. For women it is permissible to use 6 tsp, and for men - 9 tsp. At the same time, 1 tsp. contains 4 g of sugar, and this is 15-20 kcal. Moreover, when drawing up a menu for the day, you need to take into account the products that contain it.

Which berries and fruits contain less sugar?

Strawberries. Strawberries are very popular and many people love them. Although it is not a fruit, it would be useful to talk about it. The berries contain a small amount of natural sucrose, fructose. A cup of fresh berries contains 7 to 8 grams of the sweet substance, while frozen berries contain 10 grams.

Lemons. Also referred to as fruits with a low sucrose content. 1 medium-sized lemon contains 1.5 g - 2 g of sweet substance. In addition, the fruits are rich in vitamin C.

Papaya. Fruits with low sucrose content. An average cup of papaya pieces contains only 8 grams. The same cup of pureed papaya contains 14 grams of the sweet substance. In addition, the fruits are rich in vitamins C and A, as well as potassium and carotene.

Apples also contain the least amount of natural sugar ( green varieties), blueberries and blackberries, apricots. You can eat black currants, green gooseberries, peaches, melon, watermelon and grapefruit. Such products also include plums, raspberries, pears and tangerines.

Which fruits have a lot of sucrose?

Bananas. One ripe fruit contains 12 g of sugar, as well as 5 g of starch. Bananas should be consumed no more than 3-4 fruits per day, used to make sweet purees, desserts, and used to make cocktails.

Figs 100 g of figs contain about 16 g of sweet substances. And in dried fruits it is even higher. Therefore, be careful with him.

Grape. Berries have big amount fructose, glucose. The sweet substance content in one glass of grapes is 29 g. In addition, grapes are rich in potassium. It contains vitamins A and C.

Mango. Very high-calorie product. One ripe fruit contains 35 g of natural sugar. But papaya fruits are very beneficial for humans. They are rich in vitamins A, C, E and K. They contain niacin, beta-carotene, potassium, phosphorus and dietary fiber.

Cherry, sweet cherry. Ripe cherries are also high in calories. One cup of berries contains 18-29 g of sweet substance. But sour cherries can have 9-12 grams of sugar in a small cup.

When is it better to eat fruit, before or after meals?

If you eat sweet fruits before your main meal, your body will receive a large amount fast carbohydrates, minerals, salts, vitamins, acids and other beneficial substances. The body is saturated with water and fiber, which activates the intestines, causing it to work better. Happening natural process cleansing the body of food debris, waste, toxins.

Eating fruits after the main meal will restore natural balance glucose in the body. The liquid received with fruits reimburses the body for energy costs and promotes the digestion of food.

I hope you found this information useful. After all, knowing which fruits contain less sugar, you can track how much of it you consumed during the day. This way, it will be easier for you to regulate its content in daily diet. Be healthy!

Collapse

Diabetes mellitus is very dangerous disease which requires constant monitoring. To combat it productively, you need to know the glycemic index of each product you consume. The best option– always have a table with you, from which you can at any time get all the information you need.

Sugar is a necessary component in the diet. It is the first source of energy for the body. Doctors recommend consuming 50 g of this product per day, but this does not mean that you need to eat sugar in pure form. It is found in all the foods we eat every day. Excessive content Sugar in food entails many unpleasant health consequences. And with diabetes, these consequences can be life-threatening. Therefore, you need to know how much glucose you will consume with a certain diet.

A little about vegetables

The body needs natural, natural glucose, which is found to a greater or lesser extent in all vegetables. The sugar content in vegetables can only be checked using a special table. Vegetables are foods that contain large amounts of vitamins, vital necessary for the body, therefore, their use should not be neglected under any circumstances. So, the table of sugar content in vegetables:

Low Glucose		Average glucose content		High glucose
Vegetable	Index	Vegetable	Index	Vegetable	Index
Artichoke Parsley	0.8-0.9 g	Brussels sprouts Savoy cabbage Bell pepper	2-2.5 g	Swede Cauliflower Cauliflower Leek	4.1-4.5 g
Potato Chinese cabbage	1-1.5 g	Beans Some varieties of sweet peppers	2.5-3 g	White cabbage	4.8 g
Broccoli Ginger root Celery	1.6-2 g	Eggplant	3-3.5 g	Green beans Chilli	5-6 g
Lettuce	2 g	Red cabbage	3.8 g	Corn Onion	6-7 g
				Paprika cherry tomato	8 or more g

Vegetables are not always low-sugar foods. Anyone with diabetes needs to know some rules:

It is advisable to eat vegetables raw. Try to minimize heat treatment in order to maintain a balanced vitamin composition in your diet;
Remember that it is advisable to eat more vegetables containing fiber. This substance can reduce the glycemic index of the product;
Before planning your diet, you should consult your doctor.

The amount of sugar in food is not the only source of knowledge that people with diabetes use. It can be used to calculate the required amount of vegetables in the diet, but it is not always suitable for the rest of the diet. Most often, the glycemic index of foods is used to plan a diet. This indicator sometimes does not coincide with the moments characterizing the glucose content in food, but it is more accurate. It is the GI that diabetics should pay attention to.

What is the glycemic index

The glycemic index is an indicator that characterizes the time it takes for glucose to be absorbed into the blood. The lower the GI of the product, the slower glucose will enter the body, the faster its level will reach normal condition. Products containing a low glycemic index (less than 55 units) are allowed for consumption. Foods with an average GI (from 55 to 70 units) should be present in the diet, but in limited quantities. And foods with a high GI (from 70 units and above) can be consumed within strictly specified limits with the doctor, and even then not always.

Glycemic index of vegetables

Try to eat vegetables as often as possible, since they are the main source of vitamins, and this property is very important for diabetics. But combine them in such a way that you do not choose vegetables with high rate. To do this, use the following table:

Low rate		Average		High rate
Vegetable	Index	Vegetable	Index	Vegetable	Index
Greenery Tomatoes Onion Broccoli Bell pepper Lentils	5-30 units	boiled beets Boiled corn Boiled potatoes	55-70 units	Zucchini caviar and fried zucchini Boiled pumpkin Potatoes after heat treatment	70 or more units
Carrot Canned peas Cooked vegetable dish Eggplant caviar fried cabbage	30-55 units

Glycemic index of fruits

We eat foods such as fruits less often than vegetables, although they are also very healthy. In addition, these products most often contain a low GI. To be sure of the benefits of food, use the table:

Low rate		Average		High rate
Fruit	Index	Fruit	Index	Fruit	Index
Lemon strawberries Currant Cowberry Grapefruit Strawberry Prunes	5-30 units	Melon Dried fruits	55-70 units	Watermelon	70 or more units
Blueberry Blueberry Orange Gooseberry Grape	30-55 units

As you can see, almost all fruits have low rate, so you need to focus on including them in your diet.

Glycemic index of staple foods

Before planning your diet, use a table that will show which components you can include in it, and which ones it’s better to forget about:

Low rate		Average		High rate
Product	Index	Product	Index	Product	Index
Skim milk and cottage cheese Soy milk Cream 10% Soy sauce Tomato paste Sea kale Walnuts pumpkin seeds Black chocolate Marmalade Soy flour Barley porridge	5-30 units	Unpolished rice Rye bread Vareniki Millet porridge Crackers Ice cream Milk chocolate	55-70 units	Muesli Cakes Condensed milk Caramel Hamburger	70 or more units
Bran Oat groats Barley porridge Durum pasta Buckwheat Natural milk Curd Butter Margarine Fish cutlets Pork cutlets